WOD Blog

Mon, Sep 28

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (623 days ago)

092820 workout


Cardio,Strength: Time
Workout

WARM-UP
2 ROUNDS
8 Step-Ups
8 Single DB Bent Over Row
16 Lateral Hops over DB

2 ROUNDS
8 Lunges
8 Frog Jumps*
8 Cossack Squats

*Start in a high plank position, jump the feet to the outside of the hands, jump the feet back into the High Plank.

STRENGTH
3 SETS FOR QUALITY
8/8 Slow Single DB Goblet Step-Ups/Downs
8/8 Supported Single Arm DB Row (20X1)

-Rest 1:00 b/t Sets-

(No Measure)

WORKOUT
4 SETS FOR REPS
1:20 - Double DB Sumo Power Clean (50/35)|(35/20)*
1:20 - Double DB Farmer Reverse Lunge*
1:20 - Up-Down + Side Shuffle**

*2 Burpees Every Time Athlete Breaks in Station 1 or 2
**1 Rep = 1 Up-Down + 3 Side Shuffles (L) + 3 Side Shuffles (R)

-Rest 1:00 b/t Sets-

(Score is Total Reps)

COOL DOWN
FOR QUALITY
1:00 Banded Hamstring Stretch (R)
1:00 Banded Hamstring Stretch (L)
5:00 Foam Roll Quads + IT Bands

(No Measure)

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